Sissy squats are an underrated yet highly effective lower body exercise that primarily targets the quadriceps while improving knee and ankle stability. Often overlooked in favor of traditional squats, sissy squats can be a game-changer for those looking to enhance leg strength, mobility, and aesthetics.

What is a Sissy Squat?

A sissy squat is a bodyweight or weighted squat variation that emphasizes deep knee flexion and an upright torso, placing significant load on the quadriceps while engaging the core for stability.

Benefits of Sissy Squats

• Quad Isolation: Unlike regular squats, sissy squats place nearly all the stress on the quadriceps, leading to superior muscle activation and growth.
• Joint Strength & Mobility: Strengthens knee ligaments and improves ankle flexibility, reducing injury risk.
• Minimal Equipment Needed: Can be performed with just bodyweight, though a support structure or weights can be added for increased difficulty.
• Improves Athletic Performance: Enhances knee stability and explosiveness, benefiting athletes in running, jumping, and cutting movements.

How to Perform a Sissy Squat

1. Starting Position: Stand upright with feet shoulder-width apart, holding onto a stable surface for support if needed.
2. Lean Back: Slowly shift your weight onto the balls of your feet while keeping your body straight from head to knees.
3. Lower Down: Bend your knees and allow them to travel forward while keeping your torso upright, lowering your body towards the ground.
4. Push Back Up: Engage your quadriceps and push yourself back to the starting position in a controlled motion.

Common Mistakes to Avoid

• Collapsing the Torso: Keep your upper body upright throughout the movement.
• Lifting the Heels Too High: Maintain balance on the balls of your feet rather than excessively rising onto your toes.
• Forcing the Depth Too Soon: Start with shallow reps and gradually progress to deeper squats as flexibility improves.

Variations of the Sissy Squat

• Assisted Sissy Squat: Hold onto a support to build confidence and control.
• Weighted Sissy Squat: Add a dumbbell or weight plate for increased resistance.
• Elevated Sissy Squat: Perform on a slant board or elevated surface for greater range of motion.
• Sissy Squat Machine: Utilize a dedicated machine for additional stability and resistance.

Conclusion

Sissy squats are an excellent addition to any leg workout routine, particularly for those looking to emphasize quadriceps development and knee stability. By mastering the proper technique and incorporating variations, you can unlock significant lower body strength and mobility benefits. Whether you're an athlete, bodybuilder, or fitness enthusiast, the sissy squat deserves a place in your training program.